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Training Log Archive: Warti

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  Orienteering Training13 10:44:40 37.84 60.89
  Cycling/Hometrainer8 8:00:00 109.15 175.66 1260
  warmup/cooldown15 6:41:30 10.63 17.1 110
  easy jog9 5:49:30
  Orienteering competition5 5:16:28 17.58 28.3
  Tracktraining3 3:28:30
  Longjog2 3:02:00 11.5 18.5 285
  Strength3 1:25:00
  Crosstrainer3 47:00
  Laufschule/Koordinationstraining/Fußgymnastik2 30:30
  Road Race1 12:33 2.61(4:49) 4.2(2:59) 10
  Total41 45:57:41 189.3 304.65 1665

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Sunday Sep 30, 2012 #

warmup/cooldown 13:30 [1]

Orienteering competition race 2:11:40 [4] 24.5 km (5:22 / km)

9. AC, Ultralang in Schneegattern/OÖ, 1st place again! :)

For me it was a great weekend!!

Saturday Sep 29, 2012 #

warmup/cooldown 46:00 [1]

Orienteering competition race 13:50 [4] 3.8 km (3:38 / km)

8. AC Lauf, Sprint in der Schwarzenbergkaserne in Salzburg, 1st place! :)

Friday Sep 28, 2012 #

easy jog 45:00 [1]

Pittenrunde

Thursday Sep 27, 2012 #

9 AM

Longjog 1:32:00 [2] 18.5 km (4:58 / km) +285m 4:37 / km

Longjog with Wolfi, Leiding-Runde

Wednesday Sep 26, 2012 #

9 AM

Laufschule/Koordinationstraining/Fußgymnastik (Laufschule) 18:00 [1]

Tracktraining 58:00 [4]

Bahntraining, 3x 200/500m im Wechsel + wup/cooldown, quite long breakes in between
3 PM

Cycling/Hometrainer 1:00:00 [2] 27.5 km (2:11 / km)

Brombergrunde mit dem Rennrad

Tuesday Sep 25, 2012 #

9 AM

easy jog 46:30 [1]
ahr:136 max:152

Pittenrunde
3 PM

Crosstrainer 15:00 [1]

Strength 25:00 [3]

Cycling/Hometrainer 20:00 [1]

Monday Sep 24, 2012 #

easy jog 35:00 [1]

Gleißenfeldrunde

Sunday Sep 23, 2012 #

warmup/cooldown 30:00 [1]

Orienteering competition race 34:43 [4]

ÖSTM Staffel, Startläufer.

STAATSMEISTER 2012 mit Woif and Robi!! :) I like!

Saturday Sep 22, 2012 #

warmup/cooldown 16:00 [1]

Orienteering competition race 1:45:59 [4]

ÖSTM Langdistanz, only 7th place... I clearly missed my goal -> defend my 2nd place from last year respectively get a medal.

Friday Sep 21, 2012 #

warmup/cooldown 33:00 [1]

Orienteering competition race 30:16 [4]

Alpen Adria Cup, Mitteldistanz, 2. Platz

Thursday Sep 20, 2012 #

warmup/cooldown 46:00 [1] 9.1 km (5:03 / km) +110m 4:46 / km

Orienteering Training 18:50 [2] 2.55 km (7:23 / km)

offizielles OL-Training Arnoldstein

Wednesday Sep 19, 2012 #

Note
(rest day)

Tuesday Sep 18, 2012 #

9 AM

Crosstrainer 17:00 [1]

Strength 30:00 [3]

Cycling/Hometrainer 20:00 [1]

3 PM

easy jog 35:00 [1]
ahr:134 max:148

Gleißenfeldrunde

Monday Sep 17, 2012 #

10 AM

Tracktraining 1:18:30 [4]
ahr:139 max:189

Bahntraining, inkl. ein- u. auslaufen. 6x 200m und 800m im Wechsel. Pause 2 min. bzw. 4 min. nach 800m. Times: 33'', 2:26', 32'', 2:24', 32'', 2:23', 32'', 2:22', 32'', 2:23', 33'', 2:25'. At the end it was really hard...

Laufschule/Koordinationstraining/Fußgymnastik (Laufschule) 12:30 [1]

3 PM

Cycling/Hometrainer 1:03:00 [2] 24.7 km (2:33 / km)
ahr:126

Sunday Sep 16, 2012 #

Cycling/Hometrainer 2:30:30 [2] 58.45 km (2:34 / km) +1260m 2:19 / km

very nice cycling trip with my new racing bike. from henndorf on mount gaisberg and back.

Saturday Sep 15, 2012 #

warmup/cooldown 49:00 [2] 8.0 km (6:08 / km)

warmup and parts of cooldown just jogging, but around 20 min. collecting controls.

Orienteering Training 32:00 [3] 5.4 km (5:56 / km)

Salzburg-Cup in Ried am Wolfgangsee

Friday Sep 14, 2012 #

easy jog 37:00 [1]

Thursday Sep 13, 2012 #

Orienteering Training 1:12:30 [2] 11.55 km (6:17 / km)

Longdistance-Training

Wednesday Sep 12, 2012 #

11 AM

warmup/cooldown 28:00 [1]

Orienteering Training 19:36 [4] 5.14 km (3:49 / km)

OL-Sprintintervalle, 3 Schlaufen Kajaani
4 PM

Orienteering Training 57:00 [2] 6.3 km (9:03 / km)

Partner-O-Training

Tuesday Sep 11, 2012 #

11 AM

warmup/cooldown 28:30 [1]

Orienteering Training 43:40 [3] 6.43 km (6:47 / km)

Mitteldistanz-Training Vuokatti Sprunganlage
5 PM

Orienteering Training 1:08:30 [2] 11.05 km (6:12 / km)

Longdistance-Training, start from accommodation

Monday Sep 10, 2012 #

10 AM

warmup/cooldown 12:00 [1]

Orienteering Training 1:07:00 [2]

Mitteldistanz-Training
5 PM

warmup/cooldown 17:00 [1]

Orienteering Training 40:00 [3] 8.0 km (5:00 / km)

Langdistanz-Training, at the end it was quite fast ;)

Sunday Sep 9, 2012 #

10 AM

Orienteering Training 1:16:00 [2]

Longdistance-Training Kajaani. very nice forest :)
5 PM

Orienteering Training 20:20 [1]

warmup with the Quali from NORT-Sprint in Kajaani

Orienteering Training 17:24 [4] 4.47 km (3:54 / km)

Sprint-Finale NORT-Tour Kajaani

warmup/cooldown 15:00 [1]

cool down

Saturday Sep 8, 2012 #

warmup/cooldown 8:00 [1]

Orienteering Training 1:03:20 [2]

O-Training Vuokatti, Nordic-Tour last stage

Friday Sep 7, 2012 #

easy jog 53:30 [1]
ahr:138

Pittenrunde together with Wolfi

Thursday Sep 6, 2012 #

10 AM

easy jog 20:00 [2]
ahr:137

"Tapering" für Business-Run
6 PM

warmup/cooldown 44:00 [1]

ein- u. auslaufen Business-Run 2012
7 PM

Road Race race 12:33 [4] 4.2 km (2:59 / km) +10m 2:57 / km

Wien Energie Business-Run 2012. 4,2 km in 12:33 min. quite good ;) I guess it's a bit shorter, I would say 4,1 km. I started in the first line and came into the finish as the very first person :) This was a great feeling! Due to different waves at the start, some others were faster than me, but still 4th place overall :)
I also had big luck because I jumped over the small fences into the start arena already 15 min. before the start. I started to tie my shoelaces when the speaker suddenly said "due to safety reasons the start will be in 10 seconds...!" what the f*** I thought, stood up and ran like hell :D
Nevertheless it was great and I enjoyed it a lot!

Wednesday Sep 5, 2012 #

10 AM

easy jog 47:00 [1]
ahr:134

4 PM

Cycling/Hometrainer 31:30 [1] 11.61 km (2:43 / km)

ein- u. ausfahren OL-Training

warmup/cooldown 15:30 [1]

Orienteering Training 48:30 [3]

Waldsprints in Witzelsberg. 1st sprint: 15', 2nd: 15,5, collect controls: 18'

Tuesday Sep 4, 2012 #

9 AM

Crosstrainer 15:00 [1]

Strength 30:00 [3]

easy jog 30:30 [2]

Lauf inkl. 3 Steigerer
3 PM

Cycling/Hometrainer 1:00:00 [1] 22.15 km (2:43 / km)

lockere Radausfahrt

Monday Sep 3, 2012 #

9 AM

Tracktraining 1:12:00 [5]
max:199

einlaufen, 8x500m + 1x1.000m, alle 5 min. Start, auslaufen. 500er: 1:33, 1:28, 1:30, 1:27, 1:28, 1:26, 1:24, 1:23, 3:05 min. quite a good session I think :)
C • Very nice! 5
4 PM

Cycling/Hometrainer 1:15:00 [1] 31.25 km (2:24 / km)
ahr:124 max:135

lockere Radtour zum Ausfahren

Sunday Sep 2, 2012 #

Longjog 1:30:00 [1]
ahr:139

Longjog with Schani around the Wallersee

Saturday Sep 1, 2012 #

Note
(rest day)

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